Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Strength
Bench Press (5-5-5-5-5+
– Max reps on the last set.
Accessory:
Turkish sit-up 4 x 6 per side
between sets)
Metcon
Danny (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
30 Box Jumps (24/20 in)
20 Push Presses (115/75 lb)
30 Pull-Ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
L1: 45/35 or dbs; 30 ring rows
CrossFit Community Workout
Option to do this workout to participate as part of the larger CrossFit community
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 8)
15 min cap
“Zachary Tellier” (Time)
For Time:
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
35 minute cap
Can be done as partner workout
Metcon
CrossFit Community Workout
Option to do this workout to participate as part of the larger CrossFit community
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 8)
15 min cap
“Zachary Tellier” (Time)
For Time:
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
35 minute cap
Can be done as partner workout
Metcon
CrossFit Community Workout
Option to do this workout to participate as part of the larger CrossFit community
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 8)
15 min cap
“Zachary Tellier” (Time)
For Time:
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
35 minute cap
Can be done as partner workout
Metcon
CrossFit Community Workout
Option to do this workout to participate as part of the larger CrossFit community
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 8)
15 min cap
“Zachary Tellier” (Time)
For Time:
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
35 minute cap
Can be done as partner workout
Metcon
CrossFit Community Workout
Option to do this workout to participate as part of the larger CrossFit community
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 8)
15 min cap
“Zachary Tellier” (Time)
For Time:
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
35 minute cap
Can be done as partner workout
Metcon
CrossFit Community Workout
Option to do this workout to participate as part of the larger CrossFit community
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 8)
15 min cap
“Zachary Tellier” (Time)
For Time:
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
35 minute cap
Can be done as partner workout
Metcon
CrossFit Community Workout
Option to do this workout to participate as part of the larger CrossFit community
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 8)
15 min cap
“Zachary Tellier” (Time)
For Time:
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
35 minute cap
Can be done as partner workout
Metcon
CrossFit Community Workout
Option to do this workout to participate as part of the larger CrossFit community
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 8)
15 min cap
“Zachary Tellier” (Time)
For Time:
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
35 minute cap
Can be done as partner workout
Metcon
CrossFit Community Workout
Option to do this workout to participate as part of the larger CrossFit community
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 8)
15 min cap
“Zachary Tellier” (Time)
For Time:
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
35 minute cap
Can be done as partner workout
Metcon
CrossFit Community Workout
Option to do this workout to participate as part of the larger CrossFit community
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here